Wednesday 7/15/15

Behemoth CrossFit – Group Class

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(No Measure)

Wrist stregthening circuit:

-Fist to fold x 15/hand

-Fist rocks back and forth x 15/way

-Knucle folds x 15/hand

-Finger tip extensions x 15/hand

Metcon (No Measure)

HSPU skill work Day 1, Week 4:

15:00 skill session (don’t spend too much time at each component)

A. Crow-pose x :15 – :30

B. Elevated cat stretch on the rig x :30

C. Bent knee hollow rocks x 30 reps
We are looking for mastery here to advance into more volume/intensity. If they struggled with the tri-pod or headstand, have them stay there until they can achieve 3 x :60 at those positions.

Metcon (AMRAP – Reps)

10:00 for max reps:

30 wall ball shots

60/40 push-ups

90 walking lunges

Adv: Carrying the bulgarian bag

120 double unders

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